Announcements
This Wednesday Dr. Dave Bass will be holding 15 minute evaluations for 25 dollars starting at 4 going to 7 sign up at the concierge before all the spots are taken.
Breath and Flow workshop every Thursday 11/29-12/20 6-7:30 pm ; Come breathe and move with coach Taylor and Dr. Lisa through Functional Progressions and workouts ( this is a great follow up from the core and pelvic floor workshop hosted a few weeks ago) Sign up through BirthFit RVA
The Christmas Party with be 12/15 at 6:30pm please RSVP by 12/ 1. This will be a fun night to get dressed in something other than gym clothes(even though you are welcome to wear gym clothes) This will be potluck style , we will have a sign up sheet by the water fountain for sign ups.
Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x Cossack Squats (5x Per)
7x Arch to Hollow Swings
5x Strict Press (Empty Bar)
10x Front Squats (Empty Bar)
7x Pull-Ups/Jumping/Rows
5x Inch Worms
Weightlifting
Z Press
15:00 to establish a 5RM Z Press
Metcon
Hate (Time)
6 Rounds:
6x Thrusters (135/95)
6x Chest to Bar Pull-Ups
6x Bar Facing Burpees
15:00 Time Cap
Scaling Options:
Thrusters = Load
CTBPU = Pull-Ups/Jumping
BFB = Burpees